@refresher_breathing: Fall asleep in 60 seconds with this 4-7-8 breathing Duduk rhythm #sleepmusic #breathwork Tag someone who needs this break 👇 Enjoy this calming 4-7-8 Breathing exercise. Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds. Each phase change is marked by a gentle Duduk sound, so you can close your eyes and follow by ear. Try Refresher: Breathing & HRV, the app behind this channel. Free to download on the App Store for iPhone: https://apps.apple.com/app/id6759679041 With the app you can: - Breathe Box, 4-7-8, Coherent, Power Breath by Wim Hof, Physiological Sigh and more, each timed to the second - Build your own rhythm: set every phase to the second and save it as a preset - Follow along with music or in silence, whichever helps you focus Why it works The exhale is twice as long as the inhale, and a long, slow out-breath is closely linked to the body's relaxation response. It may help your heart rate settle and your muscles soften, while counting gives your mind somewhere to rest. Many people use it in bed to drift off more easily. FAQs and Tips Should you breathe through your nose or mouth? For this technique the exhale goes through your mouth: - Breathe in quietly through your nose - Breathe out through your mouth with a soft whoosh, lips slightly parted - Rest the tip of your tongue just behind your upper front teeth the whole time Let your belly rise as you breathe in and soften as you breathe out, chest fairly still. Each time you breathe out, let your shoulders drop. Fill up deeply, but never so full it hurts: calm, not forced. How long should you do this? Whatever feels good to you. This Short loops, so keep going for as many rounds as you like (19 seconds each, about 3.2 breaths per minute). Anywhere from 1 to 20 minutes works for most people. New to this? Start with a minute or two and notice how you feel. Disclaimer: For relaxation and general wellbeing only, not medical advice. Check with your doctor first if you are pregnant or have a heart, lung or blood-pressure condition. Never practice while driving. Stop and breathe normally if you feel dizzy or lightheaded. #breathing #duduk #meditation

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Thursday 05 November 2026 01:00:00 GMT